Strength:
Overhead Squat - 15min build up load for an RM3

Metcon:
For time:
1200m Run
90 Russian KB Swings (#32/24)
90 KB Box Step-ups (#32/24,x1)
45 HSPU
*Split reps in any way and order

Endurance:
For time:
5 Rounds:
Row 250/200m
30 Air-Squats
15 Pushups

3 Rounds:
Row 500/400m
50 Medball Situps (#10/6)
30 Medball Cleans

1 Round:
Row 1000/800m
500 Double Unders